3,000 calorie meal plan

A day of 2880 calories across three meals and two snacks. Every figure is USDA FoodData Central's measurement of that food.

Breakfast 753 kcal

• Blueberry And Hazelnut Oatmeal · BOB'S RED MILL

  Calories 289.7 · Protein 7 g · Sodium 310.3 mg

• Avocado Chunks · HY-VEE

  Calories 80 · Protein 3 g · Sodium 10 mg

• Fish, Salmon, Baked Or Broiled

  Calories 383.6 · Protein 35.6 g · Sodium 411.6 mg

Lunch 790 kcal

• Plant-Based Patties · BEYOND MEAT

  Calories 259.9 · Protein 20 g · Sodium 350.3 mg

• Golden Wheat Hot Dog Buns, Golden Wheat · SOLA

  Calories 190.1 · Protein 12 g · Sodium 389.8 mg

• Chopped Caesar Romaine Lettuce, Cheesy Garlic Crouton Crumbles & Shredded Parmesan Cheese Chopped Salad Kit, Chopped Caesar · GOOD & GATHER (Target)

  Calories 190 · Protein 4 g · Sodium 250 mg

• Persimmon, Dried

  Calories 149.6 · Protein 0.6 g · Sodium 1.2 mg

Dinner 777 kcal

• Plant Based Organic Breakfast Patties · O ORGANICS (Albertsons)

  Calories 269.8 · Protein 12 g · Sodium 310.1 mg

• Flatout Light Original Flatbread · Flatout

  Calories 172 · Protein 12.5 g · Sodium 435 mg

• Bush's Chili Bn (Mix/Mld) 15.5 Oz · Bush's Best

  Calories 119.6 · Protein 7.1 g · Sodium 455 mg

• Fruit Salad, Excluding Citrus Fruits, With Marshmallows

  Calories 215.9 · Protein 1.5 g · Sodium 106.6 mg

Snack 230 kcal

• Organic Fit Plant Based High Protein 14 G Weight Loss Bar, Salted Caramel Chocolate, Salted Caramel Chocolate · GARDEN OF LIFE

  Calories 229.9 · Protein 14 g · Sodium 79.8 mg

Snack 330 kcal

• King Size Mildly Sweet Chocolate Bar, Special Dark · HERSHEY'S

  Calories 330 · Protein 4 g · Sodium 29.9 mg

The day, added up

Change the numbers and build another

Other ready-made days

• 1,200 calorie meal plan
• 1,200 calorie low sodium meal plan
• 1,200 calorie high protein meal plan
• 1,200 calorie low carb meal plan
• 1,200 calorie high fiber meal plan
• 1,200 calorie low potassium meal plan
• 1,500 calorie meal plan
• 1,500 calorie low sodium meal plan
• 1,500 calorie high protein meal plan
• 1,500 calorie low carb meal plan

This day was assembled by a program picking foods whose measured nutrition adds up to the numbers above. It is not a meal plan from a dietitian, it does not know anything about you, and it takes no account of medication, allergies or a medical diet. If you are eating to a clinical target, check it with whoever set that target.